Zingaphi iiCarbs ekufanele ukuba uzitye ngemini ukunciphisa umzimba?

Umxholo

• Kutheni le nto ufuna ukutya iikhabhohbhayithi ezimbalwa?
• Yintoni ebalwayo njengokutya okuncinci kweCarb?
• Uyenza njani isigqibo sokutya kwakho kwe-carb yemihla ngemihla
• Ukutya i-100-150 yeegram ngosuku
• Ukutya 50-100 grams ngosuku
• Ukutya 20-50 iigrem ngosuku
• Kubalulekile ukuzama
• Iindidi zecarbs kunye nokuba ujolise phi
• Izidlo ezisezantsi zecarb zikunceda utshise amanqatha
• Umgca wezantsi

Ukutya okune-carbohydrate ephantsi kunokuba luncedo kakhulu ekulahlekeni kobunzima, ngokutsho kophando.

Ukunciphisa i-carbs kuthanda ukunciphisa ukutya kwakho kwaye kubangele ukunciphisa umzimba ngokuzenzekelayo, okanye ukwehla kobunzima ngaphandle kwesidingo sokubala iikhalori.

Abanye abantu, ukutya okuncinci kwe-carb kuyabavumela ukuba batye de bazalise, bazive bonelisekile, kwaye besancipha.

Inani leecarbs umntu anokulitya yonke imihla ukunciphisa umzimba kuyahluka ngokuxhomekeke kubudala babo, isini, uhlobo lomzimba, kunye nenqanaba lomsebenzi.

Eli nqaku liphonononge ukuba zingaphi ii-carbs ekufuneka uzityile ngosuku ukunciphisa umzimba.

Kutheni le nto ufuna ukutya iikhabhohbhayithi ezimbalwa?

Izikhokelo zokutya kwabaseMelika zicebisa ukuba ii-carbs zibonelele nge-45-65% yeekhalori zakho zemihla ngemihla kuwo onke amaqela abudala kunye nesini ().

Ngokwe-Food and Drug Administration (i-FDA), iXabiso lemihla ngemihla (i-DV) yee-carbs ngama-300 eegram ngosuku xa usitya ikhalori ezingama-2 000 (2).

Abanye abantu banciphisa ukutya kwabo imihla ngemihla nge-carb ngenjongo yokunciphisa umzimba, ukunciphisa ukuya kuthi ga kwi-50-150 yeegram ngosuku.

Uphando lubonakalisile ukuba ukutya okuncinci kwe-carb kunokuba yinxalenye yesicwangciso esisebenzayo sokulahleka kwesisindo.

Le ndlela yokutya ithintela ukutya kwakho ii-carbohydrate- kubandakanya iswekile kunye nesitatshi esifana nesonka kunye ne-pasta- kwaye endaweni yazo kufumaneke iiprotein, amafutha asempilweni kunye nemifuno.

Uphononongo lubonisa ukuba ukutya okuncinci kwe-carb kunganciphisa ukutya komntu, kukhokelele ekutyeni iikhalori ezimbalwa, kwaye kubancede ukuba banciphise umzimba ngokulula kunakwezinye izidlo, ukuba bayakugcina ukutya ().

Kwizifundo ngokuthelekisa i-carb ephantsi kunye nokutya okunamafutha asezantsi, abaphandi kufuneka bathintele ngokubonakalayo ukuthintela iikhalori kumaqela atyebileyo ukuze iziphumo zifane, kodwa amaqela e-carb asezantsi ahlala esebenza ngakumbi (4,).

Ukutya okuncinci kwe-carb nako kunezibonelelo ezihamba ngaphezulu kokulahleka kwesisindo. Banokunceda ukunciphisa iswekile yegazi, uxinzelelo lwegazi, kunye ne-triglycerides. Banokunceda ekunyuseni i-HDL (elungileyo) ye-cholesterol kunye nokuphucula ipateni ye-LDL (embi) ye-cholesterol (,).

Ukutya okune-carb ephantsi kuhlala kubangela ukulahleka kobunzima obuninzi kunye nokuphucula impilo xa kuthelekiswa nokuthintela ikhalori, ukutya okunamafutha asezantsi abantu abaninzi abakucebisayo. Kukho ubungqina obuninzi bokuxhasa le ngcamango (8, 9,).

Izifundo ezininzi zibonisa ukuba ukutya okuphantsi kwe-carb kunokusebenza ngakumbi kwaye kunempilo kunokutya okunamafutha asezantsi.

Yintoni ebalwayo njengokutya okuncinci kweCarb?

Akukho nkcazo icacileyo yokuchaneka kokutya okuncinci kwe-carb, kwaye yintoni ephantsi kumntu omnye isenokungabi sezantsi elandelayo.

Ukutya okufanelekileyo kwe-carb yomntu kuxhomekeke kubudala babo, isini, ukwakheka komzimba, amanqanaba omsebenzi, ukhetho lomntu, inkcubeko yokutya, kunye nempilo ye-metabolic yangoku.

Abantu abasebenza ngokwasemzimbeni kwaye banesisindo esomeleleyo banokunyamezela ii-carbs ezininzi kunabantu abahleliyo. Oku kusebenza ngakumbi kwabo benza umsebenzi omkhulu wokuqina, njengokuphakamisa iintsimbi okanye ukukhuphela.

Impilo yeMetabolic nayo ibaluleke kakhulu. Xa abantu bekhulisa isifo se-metabolic syndrome, ukutyeba kakhulu, okanye uhlobo lweswekile yesi-2, i-carb yabo ifuna utshintsho.

Abantu abawela kula macandelo abakwazi ukunyamezela ii-carbs ezininzi.

Ukutya okuphezulu kwe-carb kuyahluka phakathi kwabantu, kuxhomekeke kwinqanaba lomsebenzi, impilo ye-metabolic yangoku, kunye nezinye izinto.

Uyenza njani isigqibo sokutya kwakho kwe-carb yemihla ngemihla

Ukuba ususa nje imithombo ye-carb engekho mpilweni ekudleni kwakho, njengengqolowa esulungekileyo kunye neeswekile ezongeziweyo, uya kuba usendleleni eya ekuphuculeni impilo.

Nangona kunjalo, ukuvula izibonelelo ezinokubakho ze-metabolic zokutya okune-carb ephantsi, kuya kufuneka uthintele eminye imithombo ye-carb.

Akukho maphepha enzululwazi achaza ngokuthe ngqo indlela yokutshatisa ukutya kwe-carbohydrate kwiimfuno zomntu ngamnye. La macandelo alandelayo axoxa malunga noko kuthethwa ngabantu abadla ngokutya malunga nokutya i-carb kunye nokunciphisa umzimba.

Ukutya i-100-150 yeegram ngosuku

Oku kukutya okuphakathi. Inokusebenzela abantu abathembileyo, abasebenzayo, kunye nokuzama ukuhlala besempilweni kunye nokugcina ubunzima babo.

Kuyenzeka ukuba unciphise umzimba kule nto- kunye nayo nayiphi na into oyifunayo - kodwa ungadinga ukuba uqaphele ikhalori yokutya kunye nobungakanani bezahlulo ukunciphisa umzimba.

IiCarbs ongazityayo zibandakanya:

• yonke imifuno
• iziqwenga zeziqhamo ngosuku
• ubungakanani obulinganiselweyo besitatshi esisempilweni, njengeetapile, iitapile, kunye neenkozo ezinempilo, njengerayisi kunye nehabile

Ukutya 50-100 grams ngosuku

Olu luhlu lunokuba luncedo ukuba ufuna ukunciphisa umzimba ngelixa ugcina imithombo ethile ye-carb ekudleni. Inokukunceda ukugcina ubunzima bakho ukuba unomdla kwi-carbs.

IiCarbs ongazityayo zibandakanya:

• imifuno emininzi
• Iziqwenga ezi-2-3 zeziqhamo ngosuku
• Amanani amancinci e-starchy carbs

Ukutya 20-50 iigrem ngosuku

Kulapho ukutya okune-carb ephantsi kunefuthe elikhulu kwimetabolism. Olu luhlu olunokwenzeka kubantu abafuna ukunciphisa umzimba ngokukhawuleza, okanye abaneengxaki zemetabolism, ukutyeba kakhulu, okanye isifo seswekile.

Xa usitya ngaphantsi kwe-50 yeegram ngosuku, umzimba uya kungena kwi-ketosis, unikeze amandla engqondo ngokusebenzisa izinto ezibizwa ngokuba yimizimba ye-ketone. Oku kunokwenzeka kunciphise ukutya kwakho kwaye kubangele ukuba unciphise umzimba ngokuzenzekelayo.

IiCarbs ongazityayo zibandakanya:

• ininzi yemifuno ephantsi ye-carb
• amanye amajikijolo, mhlawumbi nge-cream cream
• trace carbs kwezinye ukutya, njengeavokhado, amandongomane, kunye nembewu

Qaphela ukuba ukutya okuncinci kwe-carb akuthethi ukuba kukutya okungekho-carb. Kukho indawo eninzi yemifuno ephantsi ye-carb.

Kubalulekile ukuzama

Umntu ngamnye wahlukile kwaye okusebenzela umntu omnye akunakusebenzela okulandelayo. Kubalulekile ukwenza uvavanyo oluthile kwaye ubone oko kusebenza kakuhle kuwe.

Ukuba unesifo seswekile sesi-2, thetha nomboneleli wakho wezempilo ngaphambi kokwenza naluphi na utshintsho, kuba oku kutya kunokunciphisa kakhulu isidingo sakho samayeza.

Kubantu abasebenza ngokwasemzimbeni okanye abafuna ukugcina ubunzima babo, uluhlu lwe-100-150 gram yee-carbs ngosuku zinokuba nezibonelelo. Kulabo bajolise ekunciphiseni umzimba ngokukhawuleza, ukuya ngaphantsi kwe-50 yeegram ngosuku phantsi kwesikhokelo somboneleli wezempilo unokunceda.

Iindidi zecarbs kunye nokuba ujolise phi

Ukutya okuncinci kwe-carb ayisiyiyo nje ilahleko yomzimba, isenokuphucula impilo yakho.

Ngesi sizathu, ukutya kufuneka kusekwe kukutya okungapheliswanga kunye nemithombo ye-carb esempilweni.

Ukutya okuphantsi kwe-carb junk kuhlala kungenampilo.

Ukuba ufuna ukuphucula impilo yakho, khetha ukutya okungasetyenziswanga njengoku:

• inyama ezibhityileyo
• intlanzi
• amaqanda
• imifuno
• amandongomane
• iavokhado
• amafutha aphilileyo

Khetha imithombo ye-carbohydrate equka ifayibha. Ukuba ukhetha i-carb intake, zama ukukhetha imithombo yesitatshi engacaciswanga, njengeetapile, iitapile, ioats kunye nerayisi emdaka.

Iiswekile ezongeziweyo kunye nezinye iikhabho ezisulungekisiweyo zihlala zingenampilo, kuyacetyiswa ukuba ubanciphise okanye ubaphephe.

Ngolwazi oluthe kratya malunga nokutya okuthile ukutya, jonga olu luhlu lokutya okune-carb ephantsi kunye nesicwangciso esineenkcukacha zokutya okuncinci kunye nemenyu yesampulu.

Kubaluleke kakhulu ukukhetha imithombo ye-carb esempilweni, etyebileyo. Ukutya okusempilweni kubandakanya imifuno emininzi, nokuba kwinqanaba eliphantsi lokutya i-carb.

Izidlo ezisezantsi zecarb zikunceda utshise amanqatha

Ukutya okuncinci kwe-carb kunciphisa kakhulu amanqanaba egazi e-insulin, ihomoni ezisa iswekile esuka kwiikhabhohdi ukuya kwiiseli zomzimba.

Omnye wemisebenzi ye-insulin kukugcina amafutha. Iingcali ezininzi zikholelwa ukuba isizathu sokuba ukutya okuncinci kwe-carb kusebenze kakuhle kukuba kunciphisa amanqanaba akho kule hormone.

Enye into eyenziwa yi-insulin kukuxelela izintso ukuba zigcine isodiyam. Esi sizathu sokuba ukutya okuphezulu kwe-carb kunokubangela ukugcinwa kwamanzi okugqithileyo.

Xa usika ii-carbs, unciphisa i-insulin kwaye izintso zakho ziqala ukuphalaza amanzi amaninzi (, 12).

Kuqhelekile ukuba abantu baphulukane nobunzima bamanzi kwiintsuku ezimbalwa zokuqala kukutya okuncinci kwe-carb. Abanye abagqirha bezidlo bacebisa ukuba ungalahla ukuya kuthi ga kwi-5-10 yeepawundi (2.3-4.5 kg) ngale ndlela.

Ukunciphisa umzimba kuya kuncipha emva kweveki yokuqala, kodwa ubunzima bakho bunokuqhubeka nokuhla xa ugcina ukutya.

Olunye uphononongo luthelekise i-carb ephantsi kunye nokutya okunamafutha asezantsi kunye nezikena ze-DEXA, ezichanekileyo ezichanekileyo zomzimba. I-carb dieters ephantsi ilahlekelwe ngamanani amaninzi omzimba kwaye yafumana imisipha ngexesha elifanayo ().

Izifundo zikwabonisa ukuba ukutya okuphantsi kwe-carb kusebenza ngakumbi ekunciphiseni amanqatha kwisisu sakho esiswini, ekwabizwa ngokuba ngamanqatha e-visceral okanye amanqatha esisu. La ngamafutha ayingozi kakhulu kwaye anxulunyaniswa kakhulu nezifo ezininzi ().

Ukuba umtsha kukutya okuncinci kwe-carb, kuya kufuneka uhambe kwisigaba sokuziqhelanisa apho umzimba wakho uqhela ukutshisa amanqatha endaweni yeecarbs.

Oku kubizwa ngokuba "ngumkhuhlane we-carb ophantsi," kwaye uhlala ugqityiwe kwiintsuku ezimbalwa. Emva kokuba eli nqanaba lokuqala liphelile, abantu abaninzi baxela ukuba banamandla ngakumbi kunangaphambili, ngaphandle kokuntywila kwemini kumandla aqhelekileyo kwizidlo eziphezulu zecarb.

Ubunzima bamanzi buyehla ngokukhawuleza kukutya okuncinci kwe-carb, kwaye ukulahleka kwamafutha kuthatha ixesha elide. Kuqhelekile ukuba uzive ungaphilanga kwiintsuku zokuqala zokunciphisa ukutya kwakho kwe-carb. Nangona kunjalo, abantu abaninzi baziva begqwesile emva kwesi sigaba sokuqala sokuziqhelanisa.

Umgca wezantsi

Ngaphambi kokuba uqale ukutya okuncinci kwe-carb, zama ukulandelela ukuba zingaphi ii-carbs ozityayo ngosuku oluqhelekileyo nokuba ziphilile okanye aziphilanga. Inkqubo yasimahla inokunceda.

Ngenxa yokuba ifayibha ayibali kangako njengeicarbohydrate, ungazikhuphela ngaphandle iigrama zefayibha kwinani lilonke. Endaweni yoko, bala i-carb net, usebenzisa oku kubalwa: i-carbs net = i-carbs iyonke-ifayibha.

Ukuba awuphulukani nobunzima okanye ukunciphisa umzimba kunciphisa ngexesha lokutya okuncinci kwe-carb, jonga ezi zizathu zinokubakho.

Enye yezibonelelo zokutya okuncinci kwe-carb kukuba, kubantu abaninzi, kulula ukwenza. Awudingi ukulandela nantoni na ukuba awufuni.

Yitya nje iproteni, amafutha asempilweni, kunye nemifuno kwisidlo ngasinye. Faka amandongomane, iimbewu, iiavokhado, kunye neemveliso zobisi ezinamafutha apheleleyo. Kwakhona khetha ukutya okungasetyenziswanga.